Tuesday

Strength

Front squat 5-5-5-5-5

strict press 5-5-5-5-5

Metcon

Emom 14 minutes

10 cal assault

20m sled push

Monday

Metcon

20min amrap

5 power cleans

10 toes to bar

15 pushups

Friday

Strength

Hang squat clean 5×3

push press 5×3

front squat 5×3

7 min amrap

legless rope climbs

Wednesday

Conditioning

7x 20cal efforts on assault bike (2min between sets)

Strength

20rm deadlift

Monday

Metcon

5 rounds

100 double unders

400m run

100 double unders

rest 3 minutes between rounds

Strength/skill

4 rounds

20m overhead lunge walk 2x20kg db”s

20m handstand walk


Friday

Strength

Power Snatch 3-3-3-3-3

Snatch grip push press 5-5-5

Metcon

For time

10 rope climbs

15 cal assault bike

30 goblet squat 24-16kg kb

45 Push-ups

60 GHD sit-ups

45 Push ups

30 Goblet squats

15 Cal assault bike

10 Rope climbs

Monday

Strength

Deadlift (deficit) 6-6-6-6

Btn strict press 4-4-4-4

Metcon

for time

50-40-30-20-10 reps

Row (calories)

Wall balls

Thursday

Strength

Power clean 3-3-2-2-1-1

Overhead lunge 8-8-8-8 (barbell, 4 each leg)

Metcon

For time:

21 Thrusters 40/30kg

500m row

15 Thrusters

500m row

9 Thrusters

500m row

Tuesday

Strength

a) Snatch complex (6 rounds)

2 hang power snatch

2 hang squat snatch

2 overhead squat

b) Back squat 3-3-3-3-3

Metcon

10 rounds 1:1 work /rest

10 cal assault bike

40m sled push

Wednesday

Strength

20rm Bench press

5rm Deadlift

Conditioning

a) 500m row For time.

b) 30sec assault bike for max calories.